7 Diamonds of Pain

Warm-O-Rama:

• Abe Vigoda x 10
• Bear Hugs x 10
• Happy Jacks – 2 sets of 5 Straddle Hops + 2 Jumping Squats

The Thang:

Upper Parking Lot – 4 corners – Sprint to each corner and do the exercise.  Switch to next exercise when back to # 1

1 x 4 – 7 Burpees

2 x 4 – 14 Merkins

3 x 4 – 21 Big Boys

4 x 4 – 28 Squats

5 x 4 – 21 X-Factors – On six – Hand to opposite shin – 21 each side

6 x 4 – 14 Zebra Butt Kicks – From Plank raise leg to 90 degrees and kick up – 14 each side

7 x 4 – 7 Burpees

8 x 4 – 5 “Worst Merkin Ever” – Wide Arm, Regular, Diamond = 1 set – do 5.

Naked-Man Moleskin:

entire beatdown was completed